Friday, September 25, 2020
Surge Elite Performance & Fitness – CROSSFIT
Metcon (3 Rounds for reps)
A) 4 Sets: (Every 2 Minutes)
10/7 Calorie Bike/Row or 100m Run
Max Rep Overhead Squat 135/95 or if you want to perform for load perform 3 Reps and build each set
Or Single Arm DB Lunge
Rest 4 Minutes
4 Sets: (Every 2 Minutes)
10/7 Calorie Bike/Row or 100m Run
Max Rep Power Snatch 135/95 or if you want to perform for load perform 2 Reps and build each set
Or Single Arm DB Snatch
Rest 4 Minutes
AMRAP in 7 Minutes
15 Wall Balls
30 Double Unders
Barbell Strength
A) A) 3 Sets: (Every 90 Seconds)
High Hang Power Snatch x 1
Followed by
3 Sets: (Every 90 Seconds)
Squat Jerk x 3
B) 6 Sets: (Every 90 Seconds)
Slow Pull Snatch x 1 @ 65-70%
C) 5 Sets: (Every 90 Seconds)
Slow Pull Clean + Jerk w/3 seconds pause in catch @ 65-70%
D) 5 Sets: (Every 2 Minutes)
Back Squat x 4
Sets 1-3 = 65% of 1RM
Sets 4-5 = 70% of 1RM
E) 1 Sets:
30 Tempo Back Extensions @3131
*Every time you break perform 1 minute plank hold
Competition
Metcon (AMRAP – Rounds and Reps)
A) A) 3 Sets: (Every 90 Seconds)
High Hang Power Snatch x 1
Followed by
3 Sets: (Every 90 Seconds)
Squat Jerk x 3
B) 6 Sets: (Every 90 Seconds)
Slow Pull Snatch x 1 @ 65-70%
C) 5 Sets: (Every 90 Seconds)
Slow Pull Clean + Jerk w/3 seconds pause in catch @ 65-70%
D) 5 Sets: (Every 2 Minutes)
Back Squat x 4
Sets 1-3 = 65% of 1RM
Sets 4-5 = 70% of 1RM
A) AMRAP in 6 Minutes:
12 Thrusters
4 Ring Muscle Ups
Rest 3 Minutes
For Time:
10/7 Rope Climb
25 Strict Ring Dips @1111
10/7 Rope Climb